''Optional Skill Development Met.Con.'' (12.25.2009)

Warm-up Drills (12.25.2009)
Today's drills should be chosen by each individual athlete.
One way to ensure proper preparation before training would be to simply re-cycle a previous WOD's warm-up outline (all WODs are accessible on our website in the Archives section).
If anyone is having difficulty deciding on a warm-up, or feels uncomfortable doing so, please contact us and we will get back to you as soon as possible.

''Optional Skill Development Met.Con.'' (12.25.2009)
Complete 30 Rounds for time of
1 x Single-Leg Squat (Non-dominant)
1 x Single-Leg Squat (Dominant)
1 x Handstand Push-up

Notes: Scale these movements as needed, preferably using familiar methods you've encountered in the Stable and been instructed on. This WOD needs as much attention to technique and full range of motion practice as each athlete can provide, and as always safety is paramount when executing CrossFit training. If anyone has questions or concerns with regards to the safe and effective undertaking of this WOD please feel free to E-mail or call us and we will get back to you as soon as possible.

CrossFit Endurance WOD (12.25.2009)
Swim, Bike, Run, or Row (C2)
9 Minute Max Effort

Cover as much Distance as Possible.

Post distances to comments.